Therapy Doesn’t End When the Session Does: Caring for Yourself Between Sessions
Therapy gives you a dedicated space to slow down, reflect, and better understand yourself. During sessions, you may begin to recognize patterns in your thoughts, feelings, relationships, and behaviors. You may also learn new ways to cope with stress, manage anxiety, set boundaries, communicate more effectively, and respond differently to difficult situations.
But some of the most meaningful work in therapy happens between sessions.
It happens when you’re back in your everyday life—having a difficult conversation, feeling overwhelmed at work, navigating family stress, or noticing yourself falling into an old pattern. These everyday moments give you the opportunity to practice what you are learning in therapy and begin creating meaningful change.
Why Can I Feel Worse After Therapy?
Therapy isn't always comfortable—and it isn't supposed to be.
Talking about painful experiences, difficult relationships, fears, loss, anxiety, or emotions that you may have avoided for a long time can leave you feeling emotionally tired or unsettled after a session. You might even wonder, “Why do I feel worse after talking about this?”
Sometimes bringing difficult feelings to the surface can temporarily make them feel more intense. This doesn't necessarily mean therapy isn't working. It may mean you are beginning to process something that has been difficult to acknowledge or understand.
Give yourself permission to have a little extra space after a challenging session. You don't need to have everything figured out immediately.
If you regularly feel overwhelmed, distressed, or emotionally activated after therapy, talk with your therapist. Together, you can develop strategies to help you feel more grounded between sessions.
What Can I Do Between Therapy Sessions?
Think of the time between sessions as an opportunity to practice rather than perfect.
You don't need to completely change your routine or accomplish a long list of “therapy homework.” Small, consistent changes can make a meaningful difference.
Your therapist may encourage you to try strategies such as:
Check in with yourself. Take a few minutes to notice what you're feeling rather than immediately pushing the feeling away.
Write it down. Journaling can help you identify thoughts, emotions, triggers, and patterns you may want to discuss in your next session.
Move your body. Take a walk, stretch, exercise, or simply get outside for a few minutes.
Practice mindfulness or meditation. Even a few quiet minutes can help you reconnect with the present moment.
Notice something good. Write down one thing you appreciated, enjoyed, or felt grateful for that day.
Slow your breathing. Intentional deep breathing can be a simple way to help your body settle when stress begins to build.
Question negative thoughts. Ask yourself: Is this thought completely true? Is there another way I could look at this situation?
Create predictable routines. A consistent morning or nighttime routine can provide structure when other areas of life feel stressful or uncertain.
Bring it back to therapy. Make a quick note when something important happens during the week so you can explore it with your therapist.
Self-Care Is More Than Bubble Baths
The term self-care gets used frequently, but meaningful self-care isn't necessarily about spa days, vacations, or treating yourself.
Sometimes self-care looks much less exciting.
It can mean going to bed instead of answering one more email. It can mean saying no when your schedule is already full. It can mean taking a walk, eating a nourishing meal, calling someone you trust, turning your phone off for an hour, or allowing yourself to rest without feeling guilty.
Self-care is about recognizing what helps support your emotional, mental, and physical well-being.
Some forms of self-care might include:
Getting enough sleep
Eating regularly and taking care of your physical health
Spending time outside
Exercising or participating in movement you actually enjoy
Making time for hobbies and interests
Connecting with supportive people
Setting healthy boundaries
Taking breaks before reaching the point of exhaustion
Creating time when you aren't responsible for taking care of everyone else
Developing habits that are realistic enough to maintain
Ask Yourself: “What Do I Need Today?”
Self-care doesn't look the same every day.
One day you may need connection. Another day you may need quiet. Sometimes you may need movement, and sometimes you may genuinely need rest.
Instead of asking, “What should I be doing?” try asking:
“What do I need today to take care of myself?”
That small shift can help you become more aware of your needs rather than automatically responding to everyone else's.
Small Changes Count
When life becomes busy or stressful, taking care of ourselves is often one of the first things we stop doing. We tell ourselves we'll rest when everything is finished, take care of ourselves when things calm down, or focus on our own needs once everyone else is okay.
The problem is that there may never be a perfect time.
You don't need an elaborate self-care routine. Start small.
Take the walk.
Drink the water.
Turn off the phone.
Write down the thought.
Take the deep breath.
Set the boundary.
Go to bed a little earlier.
Give yourself permission to rest.
Therapy provides the space to understand yourself and develop new tools. Your everyday life gives you the opportunity to practice them.
And those small moments between sessions can be where some of the biggest changes begin.
A Note About Crisis Support
The suggestions above are intended for managing everyday stress and emotions between therapy sessions and are not a substitute for emergency or crisis care.
If you are experiencing a mental health emergency or are concerned about your immediate safety, call 911 or call or text 988 to reach the Suicide & Crisis Lifeline.